15 Minute Muscle Building Yoga Workout for Beginners

Yoga

Can you imagine building muscle and strength without hitting the gym?

Yes! it is possible!

All you need to know some muscle-building yoga poses that will help you in infusing energy in your muscles.

Well, many of us believe that yoga is for flexibility while if you want to build muscle you have to lift the weights

I know if all you’re looking to do is build muscle, weight training seems like a more practical & straightforward approach.

Yoga acts as a panacea and comes to save you from heavy weight-lifting.

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Muscle Building Yoga Workout: 6 Yoga Poses to Build Muscle & Strength

Yoga isn’t just a bunch of stretching.

Yogis are constantly lifting and supporting their own body weight instead of dumbbells. In that process, your muscle fibers break down due to tensions in them and new muscles are built as a backup plan.

That’s how muscle mass increases with a boost in strength, metabolism and bone density.

These 6 yoga poses simply target your core strength and stability to develop muscle tone as well as improve metabolism, increase fat loss and build flexibility.

Let’s have a look at how can these 6 asanas help gain an attractive muscular figure.

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1. Phalakasana (Plank):

Phalakasana targets your abdominal muscles, the lower back, and the shoulders.

Support your body on your four limbs with your shoulders directly over the wrists.

Here is how to do Plank:

• Spread your fingers to maintain the balance and straighten your legs.
• Your body should be straight from the crown of the head to the heels.
• Find difficulty in maintaining the pose, drop your knees to the ground.

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2. Chaturanga Dandasana (Low Plank Pose):

Four-limbed staff pose is a sequel of the plank and it enhances the effectiveness of the plank.

Its ability to strengthen arms, shoulders, back and core is unmatchable.

Here is how to do Low Plank Pose:

• Shift your weight from the toes and bring your shoulders in front of your wrists.
• Slowly bend your elbows while aligning shoulders and elbows.
• Don’t sink your shoulders too near to the floor.
• Your body should be somehow parallel to the ground.

Read more: 7 Yoga Poses to Strengthen and Tone Your Core

3. Virabhadrasana II (Warrior II):

Warrior poses offer a lot more strength than you imagine as all body muscles are engaged and tested at once.

Here is how to do Warrior II:

• Start with your left foot ahead and the right foot at the back as far as you can hold.
• Bend your left knee until your thigh is parallel to the ground.
• Make sure the right foot is pointing out at 90 degrees.
• Stretch your arms in the direction of the respective legs and should be parallel to the floor.
• You will feel tightening of the muscles in thighs, triceps, and biceps.
• Repeat on the other side as well.

4. Utkatasana (Chair Pose):

A pose that brings power to your thigh and arm muscles.

Stand with joint or hip-width apart feet.

Here is how to do Utkatasana:

• Make sure your knees are right according to the feet alignment. If feet are joint the knees should also come in contact otherwise both should be hip-width apart.
• Bring your hip down as much as you want as you sit on a chair.
• Your thighs can be parallel or diagonal to the ground.
• Lift your arms above your head while interlocking the fingers or hands at shoulder-width apart.
• Let it build your muscles in 5-10 breaths.

5. Vriksasana (Tree Pose):

Balancing the muscles is as much important as strengthening.

Tree pose maintains body weight on one leg and strengthens the legs, back, and core.

Here is how to do Tree pose:

• Stand tall with your foot at about hips’ distance.
• Lift your left leg while bending the knee outward.
• Your body weight is on the right leg.
• Bring and place the sole of the left foot on the thigh of your right leg.
• If you find it hard, you can place your left foot even on the right knee.
• Join palms of your hands in a praying position in front of your chest.
• Repeat with the other leg.

Read more: 9 Easy Yoga Stretches for Neck and Shoulder Pain

6. Ardha Chandrasana (Half-moon Pose):

One leg poses are great for toning your muscles.

Here is how to do Half-moon pose:

• Half-moon pose opens up your chest, core, and legs effectively.
• Stand still and start bending on the right side while lifting your left leg in the air.
• Try to reach the ground with your right hand and lift your left leg stretched out as much as you can.
• Raise the left arm in the opposite direction of the right arm.
• Hold on for a few breaths and change the side.

This muscle-building yoga workout is extremely helpful to the beginners yet the intensity and difficulty increase with the advancement in yoga practice.

Believe me, Yoga can do wonders. All you need is practice, patience & consistency.